Bikers Farewell

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I have had the privilege of living in Northern Ontario and being part of this wonderful community Temiskaming Shores for 11 years now. Every year at this time I can’t help but feel a sense of loss as I look at all the name’s of loved ones lost to cancer that line our streets.  Cancer touches all of us in some way, it is far reaching and affects any age. I know that they are making progress in Cancer research but a cure still evades us. I recently read on the Biker’s Reunion webpage that they have raised a million dollars to help fight Cancer. Wow! Look what can happen when people come together with an idea to create change and a community embraces it. As we get ready for the last Bikers Reunion, I have to express my gratitude to all of the volunteers for their dedication and commitment to this cause. I can’t  imagine the hours it takes to put something like Biker’s on. The depth of caring and support that I see in this community humbles me. How fitting that we celebrate Canada Day on the same weekend. After all isn’t that what it means to be Canadian, supporting and caring for each other!

Happy Canada Day and have a great long weekend:)

 

004Sherry Morton-Jibb PTS. RYT. FIS. HWL, Certified Pilates Mat & Reformer Instructor, Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON. and is the owner of Sher-Fit Personal Training Yoga & Pilates

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Greek Pasta Salad

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4 servings

1 stalk of celery chopped

1 mdm cucumber

1mdm red pepper

1mdm yellow pepper

4 spears of Asparagus

1 mdm tomotoe chopped

1/3 cup crumbled Feta Cheese

7 pitted Black olives sliced

2 oz Pasta (I used Chickpea pasta)

  1. Cut vegetables to desired thickness.
  1. Add Feta, olives & pasta.
  1. Add dressing recipe below and let the flavors mingle in the fridge.

Nutrition: 114 cal, 3.4g fat, 6.8g protein, 16.3g carbs

Greek Salad Dressing

2 Servings

4 tbsp of Extra Virgin Olive Oil

2 tbsp Red wine vinegar

1 clove garlic crushed

1 tsp fresh lemon (or more to taste)

Salt & Pepper to taste

1 tsp fresh Marjoram (1/2 tsp dried)

1 tsp fresh Oregano (1/2 tsp dried)

1 tsp Dijon mustard

Add all ingredients to jar and shake or blender to mix.

Add desired amount to salad. I had enough for 2 salads.

Nutrition for ½ recipe: 197 cal, 21g fat, 1.6g carbs, .3g Protein

 

IMGP8509 - small Sherry Morton-Jibb RYT, PTS owner of Sher-Fit Personal Training & and co-owner of Balanced Motion Pilates & Yoga

 

 

 

 

 

 

“Blog Of The Week: Fake It ‘Til You Become It – Thoughts on Body Language.”

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Body language is one of those curious concepts that came up as part of my Psychology degree and I’ve been sort of aware of in a back burner kind of way ever since.  In the practice of Yoga and Pilates, body awareness is key, and we practice poses that elicit power but also some that feel protective.  Awareness of ones’ body language in daily life is often harder to maintain and why would we need to be aware of it? We have enough to be aware of right?

Well recently I had the good fortune to come across a TED talk by Amy Cuddy on body language that really changed my view on the importance of how we hold ourselves.  Ms. Cuddy researches body language and had some pivotal things to say in this TED talk about how your body can change your mind.  To me, this was another layer in the mind-body work we do as movement educators.  Ms. Cuddy framed it that the body’s posture sends messages to the brain on its perception of personal power in a given moment.  Her research showed that how we hold ourselves can influence the brain even so far as to change hormone release, to increase or decrease a sense of power and stress.  So for instance if I sit all curled up, with my limbs crossed and spine rounded, the brain senses low power and a need to be protective of self.  Whereas if I sit with an open posture, taking up more space, the brain senses I am more powerful in that moment.  This totally ties into our practice of Yoga and Pilates!!!

But she took it further. Her research showed that there was a flow effect with how we hold ourselves in that the body changes the mind, and the mind changes our behaviour, and finally the behaviour changes our outcomes.  In a nutshell, let your body hang out in the “power” positions and you will create change for yourself by changing your behaviour (maybe be more assertive or confident or optimistic or take more risks) and your new behaviours will change your outcomes (maybe you will get that job or increase your sales or have more people notice what you made).

Hey but no one says it’s easy to suddenly change how we hold ourselves.  Ms. Cuddy has some cool little exercises you can do to effect change in your postural habits routinely.  She also coined the phrase “Fake it ‘til you become it.”   Slightly more than faking it ‘til you make it, a phrase we’ve probably all heard at some point.

If you have 20 minutes, I urge you to check out her talk on YouTube. The link below should get you there (copy to Youtube).  It will be the best investment you make in yourself today!!

Click on the link below.

https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

 

Stand tall and walk proudly my friends.
I wish you all an amazing day!

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Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

 

“Recipe Of The Week: Broccoli Frittata”

Broccoli Frittata (2 servings)


Source: Fitness Magazine

 

1 tbsp grape seed oil

1 strip turkey bacon

3 broccoli florets, chopped

1 garlic clove, minced

1 pinch crushed red pepper flakes

½ tsp dried oregano

2 egg whites

¼ cup skim or soy milk

Directions:

Heat oven to 375 degrees F. Heat a small, non stick, oven proof skillet over medium high heat for 2 minutes. Add oil to pan then add the bacon and cook until softened. Add onion, garlic, broccoli, red pepper flakes and oregano; sauté for 2 minutes stirring occasionally. Meanwhile, in a small bowl, whisk together the egg whites and milk, season with salt and pepper and pour over vegetables. Bake 8 to 10 minutes, or until fluffy.

 Nutritional value:

Calories: 162, Carbs: 15.6g, Protein: 10.6g, Fat: 8g, Fiber: 4.6g. 

Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Blog of the Week:Do you Want to Feel Happier? Try Something New!”

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I have had the privilege over the last year to work with some amazing people through my Happiness Retreats and Workshops. I remember feeling a little tentative sending out the e-mail advertising my first Happiness Retreat.  I was thinking to myself, “Would people be interested in this?  Are there other people out there who  really want to “dig in” to the researched concept that we can become happier, in fact, 40 percent happier? (Resource: The How of Happiness by Sonya Lyubomirsky).  I am happy to report that there are people interested ( four workshops later) and because of my interaction with all of the participants and their thoughts and ideas, I truly believe that I have become happier in the process.

There are many suggested strategies to increase our happiness and I will be discussing these more in upcoming Blog Posts but for today, I want to focus on the strategy of Trying Something New.  Each change of season provides new opportunities for trying something new.  Now there are some things to consider as you look at the various options and opportunities.  Ideally, you want to find a balance between skills and challenges.  If the challenge surpasses our  skill then we can become anxious and overwhelmed.  If it is not challenging enough, it can be boring.  The sweet point for happiness happens right in the middle.  To me, it is that sense of accomplishment that I feel after I have set the goal, challenged myself to learn the new skill and completed it!

Yes, it does take a bit of experimenting but the important thing is not to beat yourself up if you don’t always feel that sense of accomplishment the first try.  Just putting ourselves out there is part of the process.  Case in point……….scrapbooking for me.  I am so drawn to this idea of scrapbooking.  It gets me off the computer, makes me organize my boxes of photos ( pre-digital era), challenges my creativity and can be quite a social outing when done with a group.  However, when I did try this in a workshop a few years ago, I did not have the patience. I judged my ability to cut and paste,  to organize my photos in a creative way and not so wonderful memories from art class came flooding back.  Now I do believe I have become more patient over the years ( yes, Yoga has helped) and less judgemental of my creative abilities ( although I did say last night in my Happiness Workshop that “I suck at Art” ..oops)  but I am going to try again and you can hold me to it.

So, what would you like to try? Do you want to learn French, to paddleboard, to use an IPAD, to create a photo album online or scrapbooking ( lol), to skydive, or to kayak ( even do some whitewater).  What about trying the Reformer, Meditation or Tai chi?    Over the next few blogs, we will explore this concept a little more, but in the meantime, I would love to hear your ideas and your comments.

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Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

 

“Monday Recipe – Grilled Parmesan Asparagus”

I love asparagus grilled on the barbecuGrilledasparaguse. This recipe is quite easy and versatile as you can do the asparagus in the oven ( if  weather or grill space is an issue) at 400 degrees for about 6 minutes.  I also like to squeeze a bit of fresh lemon juice on top with a bit of fresh ground pepper.

 

Ingredients

  • 10 Asparagus Spears
  • 2 cloves garlic
  • 1 tablespoon Oil ( Olive or your choice)
  • 1 tbsp, Cheese – Parmesan, shredded

Instructions

Prepare the Asparagus Spears and toss with oil. You can either coat the asparagus with the cheese/garlic combination and then grill or grill then toss with the combination.  It depends on your taste.  If I am grilling on a barbecue, I use a veggie pan and in the oven, I use parchment paper.  You can make a bigger batch and have leftovers for your salad the next day!

Nutrition Information
Servings 2.0
Amount Per Serving:
 87 Calories , 8 g of Fat, 3g of Carbs,  2g of Protein, 45 mg of Sodium, 1g of  Fiber

 

 

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Lorrie Mickelson M.A., B.A/BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

The joy of being a student

This past weekend while in London I got the pleasure of attending a Yoga class with my beautiful stepdaughter Andrea (also a Yoga teacher) in an outdoor studio. It is not often that I get to be the student but when I do I am reminded how wonderful it is. I love my home practice but I often find myself doing those asanas that I love and my body is so familiar with. In other words, dancing in my comfort zone. Attending a class presents new challenges for both my mind and body. Just listening to different cuing will often change how I move into or stay in a posture and I always enjoy that different perspective. I visited headstand in this class after a long hiatus, I forgot how much peace and joy I get from it. This experience has reignited my passion for the king of all asana (headstand). In life we are all students and if we embrace the learning whether that is through our Yoga or day to day happenings we are richer for these experiences.

The studio that I attended is in the heart of London on a very busy street. The owner has created a beautiful outdoor studio surrounded with gardens and benches. The space is just serene and you would never know that you are in the city, very creative. Not only did I get the treat of being a student but I got to practice in beautiful space. A big shout out to  Shangrila Yoga for a wonderful experience.

Quick & Easy Salmon, Avocado & Tomato

 

2 smallSalmon Avocado tomatoes

¼ Avocado

½ can of Salmon

1tsp of Balsamic

Ground Pepper

Red Chili Flakes to taste

13 Mary’s Organic Crackers

Instructions:

  1. Flake the Salmon and place on the plate.
  2. Add a layer of Avocado and tomatoes.
  3. Top with balsamic, pepper or any herb of your choice.

Nutrition Information:   299cal, Pro 23.6g, Carbs 29.3g, Fat 10.1g, Fiber 7.5g, Sugar 2.5g, Sodium 382.8

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Sherry Morton-Jibb RYT, HWL, PTS owner of Sher-Fit Personal

Training Yoga & Pilates, Co-owner of Balanced Motion Pilates & Yoga

“Blog Of The Week:  Myth Buster – Are All Probiotics Good For Health? “


For quite a while, probiotics have featured large as a topic in holistic health and more recently in the modern medical world. Both as a Healthy Eating and Weight Loss Coach, and as a consumer with a few digestive symptoms of my own, I have been following the discussion with keen interest. “Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.”(Web MD) 

“Probiotic bacteria are naturally found within the body, as well as within some types of fermented foods (i.e. yogurt, kefir, kimchee, miso, and sauerkraut). When eaten regularly, in the right amounts, probiotics may help keep your immune system healthy and help maintain the good bacteria in your intestine.” (Nutrition Nibbles, Hamilton FHT). Many diseases and medical conditions can reduce the number of “good” bacteria in the body and thus weaken our immune system. One common occurrence is when we take antibiotics which kill bad bacteria to heal us but also wipe out the good guys with the bad. The myth had been that all probiotics and food with added probiotics will replace the good guys and improve health.

Recently I became more aware of how simplistic this myth actually is. First, probiotics need to be administered alive, and in doses large enough to have an effect (often in the billions). Second, probiotics is an umbrella term under which there are tons of strains of ‘good guys’ which, as it turns out, are effective in different ways and for specific digestive needs. Third, not all foods with added probiotics will offer health benefits. “We’re still learning which probiotics are best, how much to take, and how long to take them, for different health benefits.” (Nutrition Nibbles, Hamilton FHT)

Plus here’s something cool. There are foods that provide food for probiotics to help them colonize in the gut. Called prebiotics, they are non-digestible carbohydrates. Food sources of prebiotics include bananas, artichokes, garlic, leeks, and onions, as well as barley, rye and other whole grains. Once probiotics are introduced, prebiotics help probiotics thrive in the digestive system.

I hope my ramblings have given you food for thought (no pun intended haha). But if you are interested in learning more about specific probiotics this is a great resource http://www.probioticchart.ca/ .

Enjoy your day,

Lisa


Lisa Goddard B.A., BScOT, NWL, is a Certified Pilates Instructor with special training in Pre and Post-Natal Pilates. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON